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By the end of April 2008 I should be 240 at 12% BF, after a four week cut I should be 225 at 9% or less.
By the following year, I should be 250 at 12% BF, 235 at 8%
Doing 2-3 different exercises at about 3 sets per exercise. The biggest factor in bicep growth is not over doing it. Uneducated people go to the gym and either do only chest or only arms. The bicep is a relatively small muscle and does not require alot of time to fatigue to the point of causing growth. Try to avoid hammer curls unless you want to focus on your forearm instead of your bicep. Doing 2-3 different exercises at about 3 sets per exercise. The biggest factor in bicep growth is not over doing it. Uneducated people go to the gym and either do only chest or only arms. The bicep is...more
- Updated Jan 29, 2008 5:14pm
What tricep workout has worked best for you?
Again, 2-3 different exercises at 2-3 sets a piece. If you want growth, execute high reps (12-16), and use techniques such as dropsets and giant sets.
- Updated Jan 29, 2008 5:14pm
What calf workout has worked best for you?
Multiple varying exercises (standing, seated, on a leg press...) with varying intensity and at least three days a week.
I wanted to be 240 by May of this year, but I over achieved. I am at 248 at the end beginning of February! Now I am starting my cutting phase. 12 weeks and subject to alteration. Starting slowly; did not do any cardio during my 7 month long bulking phase. I put on 30 lbs and 4% bf. So to start,...
Day 1: Back and Legs (two seperate times)
Barbell row(prone grip): 5x16-14-12-10-6+dropset
Barbell row(underhand ): 135lbs, 3xMaxReps
Lat pulldown (over hnd): 4x14-12-10-8+dropset
High row (close grip): 3x12-10-8+dropset
Close grip row : 4x20-16-14-12
Dumbell Pullover ...
